The conditions to practice and take advantage of the exercises are:
- Spacious and airy space (can be the room moving the sofa place)
- Early in the day (maximum finish at 9 in the morning)
- Previous stretching of the joints (for 5 minutes)
- Elongation or stretching at the end (also 5 minutes)
Exercises for a flat stomach
The exercises that will not only help you avoid the typical abdominals but also shape your figure are:
1. Climb and descend stairs
If you do not have stairs at home you can use a bank. Better yet if you bought the “climber”.The important thing is that the trot is energetic and without pause.
Practice for 15 to 20 minutes to burn approximately 200 calories . The climb must be fast and slow down to avoid injuries. Do not forget to keep your back straight at all times.
Maybe you do not like them that much, but something must be done to mark the abs well. The contractions of the belly when doing squats are perfect to leave it flat.
For every 100 squats 300 calories are lowered (to burn that same amount doing crunches … you must complete a series of 1000!).
Put your back straight. Take the broomstick and pass it behind your back. Open your legs a width of hips and bend your knees as much as you can. The idea is that you can hold the posture for a few seconds and then go up very slowly .
Start with a series of 10 and do not make less than 50 each day of training. When you have mastered the technique you can increase to a series of 15 repetitions. You can also add weight (with water bottles filled with sand, for example).
Exercises in the gym
Are you among those people who love to lift weights or make a tape in an environment full of people? Do you like to go to the gym to make friends and follow a routine indicated by a teacher? So these exercises may seem more appropriate to you.
Discuss with your coach to “approve.” Then, when doing sit-ups, change them for:
1. Push-ups on the table and ball
Studies show that this exercise is 30% more effective than doing sit-ups on the floor. A board is placed on top of a ball and that is the point of support of the hands when doing the push-ups.
It is a unique exercise that allows you to work the oblique muscles without doing the typical lateral abdominals to achieve toning.
In addition, it provides greater abdominal strength and stability while keeping your lower back healthy (do not forget to be straight when using the climber).
3. Knee lifts
Also known as “knees to the chest” this exercise allows the belly to work when contracting . They may be a bit difficult at first but you will not raise your legs anymore. The important thing is that you do not carry your torso forward.
4. Bearings on a stability ball
These Bearings on a stability ball will help you to achieve a greater mechanism of contraction-stretching without bending or flexing the spine too much (something quite dangerous and that can cause many pains).
5. Balloon push-ups
The big ball is used and serves to work the lower part of the abdominal muscles as well as the obliques.
You lie on the ball, stretch your arms and put your hands on the ground. Then you do push-ups. The legs are stretched. You will protect your back and gain balance and strength in the extremities.
The best exercise for the abdomen
For sure, you would like to show off the belly of someone who does thousands of weekly crunches. But the simple idea of having to make them makes you desist.
The fitness area has answers for everything related to routines and ways to get more out of each exercise depending on our objective.
The technique is known as “static exercise” and is basically to ensure that the toes, elbows, and forearms are responsible for supporting the entire weight of the body. But the biggest task will have the abdominals to hold the torso in position!
With 3 repetitions of 60 seconds each and 3 days a week it is as if you were doing almost 1000 crunches. Nothing wrong, right? The steps to follow are:
- Put yourself in the same position of push-ups: from the floor to the floor, stretched legs and toes touching the floor.
- Bend your elbows and put your forearms in front of your head. Rest on the mat so that your hands or fists are facing each other.
- Lower your head to about 30 cm from the ground level and head down.
Then the only parts that will touch the floor are the tips of the feet, the elbows, the forearms and the hands or fists. Hold this position for 1 minute. Rest and repeat 2 more times.